Evidence Based
Have you ever thought to yourself . . .
“Do I really have to do this now?”
“I can just do this tomorrow.”
Or like me “Let me clean the entire kitchen first, before I record this podcast.”
Procrastination is extremely common, and it’s likely impossible to find someone who never procrastinates. Even when it involves things we truly enjoy doing we still find ourselves procrastinating. (I love writing, but it still took me way too long to sit down and record this podcast.)
In fact, research done on college students tells us that 50{740fcf70e3ac1f1193a1b542e1c9e953922ad085105f0bf8299e70261e238f62} procrastinate on academic tasks at least half the time.
And in the overall population, 20{740fcf70e3ac1f1193a1b542e1c9e953922ad085105f0bf8299e70261e238f62} are chronic procrastinators.
This isn’t a new phenomenon.
Even prior to Instagram’s pulling us into unconscious scrolling, procrastination existed.
In 800 B.C., the Greek poet Hesiod, cautioned against the dangers that come with “putting your work off till tomorrow and the day after.”
Not only does procrastination present issues for getting work done in a timely manner, but research done in the field of economics and psychology describes how procrastination negatively influences performance and well-being.
In this podcast, we dive a bit deeper into why, as humans, we so frequently procrastinate and where procrastination comes from.
Further, we will leverage the research to outline some strategies you can use to beat procrastination and be more productive, less anxiety-ridden, and happier with your workflow.
Let’s get started.
Oh and if you like this episode and want to get notified when a new one goes live, head on over to Spotify, iTunes, Stitcher, YouTube, Soundcloud, Podbean, or Google Play and subscribe.
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Time Stamps:
6:08 – What is procrastination?
14:02 – Why do we procrastinate?
18:55 – What are the three factors that account for procrastination?
21:19 – Manage your time to meet the deadlines for your goals
41:30 – Take bigger goals and break them down into smaller goals
42:47 – Minimize distractions
47:29 – Envision yourself enjoying the process
Mentioned on The Show:
Legion VIP One-on-One Coaching
What did you think of this episode? Have anything else to share? Let me know in the comments below!
+ Scientific References
- John Schwartz Aug B. Learning to Learn: You, Too, Can Rewire Your Brain. https://www.nytimes.com/2017/08/04/education/edlife/learning-how-to-learn-barbara-oakley.html?sl_rec=mostpopular_sample_dedup&sl_l=1&contentCollection=sm…1/5https://nyti.ms/2hudOos. Accessed January 3, 2020.
- Kennedy MD, Galloway A V., Dickau LJ, Hudson MK. The cumulative effect of coffee and a mental stress task on heart rate, blood pressure, and mental alertness is similar in caffeine-naïve and caffeine-habituated females. Nutr Res. 2008;28(9):609-614. doi:10.1016/j.nutres.2008.06.003
- Baumeister RF. Self-Regulation and Self-Control: Selected Works of Roy F. Baumeister. Taylor and Francis; 2018. doi:10.4324/9781315175775
- Rabin LA, Fogel J, Nutter-Upham KE. Academic procrastination in college students: The role of self-reported executive function. J Clin Exp Neuropsychol. 2011;33(3):344-357. doi:10.1080/13803395.2010.518597
- Haghbin M, McCaffrey A, Pychyl TA. The Complexity of the Relation between Fear of Failure and Procrastination. J Ration – Emotive Cogn – Behav Ther. 2012;30(4):249-263. doi:10.1007/s10942-012-0153-9
- Schouwenburg HC, Lay CH. Trait procrastination and the Big-five factors of personality. Pers Individ Dif. 1995;18(4):481-490. doi:10.1016/0191-8869(94)00176-S
- Steel P. The nature of procrastination: A meta-analytic and theoretical review of quintessential self-regulatory failure. Psychol Bull. 2007;133(1):65-94. doi:10.1037/0033-2909.133.1.65
- Ariely D, Wertenbroch K. PROCRASTINATION, DEADLINES, AND PERFORMANCE: Self-Control by Precommitment. Vol 13.; 2002. http://www.stybelpeabody.com/pdf/procrastinationdeadlinesandperformance.pdf. Accessed January 3, 2020.
- Schouwenburg HC, Groenewoud JT. Study motivation under social temptation; effects of trait procrastination. Pers Individ Dif. 2001;30(2):229-240. doi:10.1016/S0191-8869(00)00034-9
- Blunt AK, Pychyl TA. Task aversiveness and procrastination: A multi-dimensional approach to task aversiveness across stages of personal projects. Pers Individ Dif. 2000;28(1):153-167. doi:10.1016/S0191-8869(99)00091-4
- Solomon LJ, Rothblum ED. Academic procrastination: Frequency and cognitive-behavioral correlates. J Couns Psychol. 1984;31(4):503-509. doi:10.1037/0022-0167.31.4.503
- Sirois FM. Procrastination and counterfactual thinking: Avoiding what might have been. Br J Soc Psychol. 2004;43(2):269-286. doi:10.1348/0144666041501660
- Procrastination and the Planning Fallacy: An Examination of the Study Habits of University Students – ProQuest. https://search.proquest.com/openview/fd4a18b2e292fb8b354319ee12e658b1/1?pq-origsite=gscholar&cbl=1819046. Accessed January 3, 2020.
- Tice DM, Baumeister RF. Longitudinal Study of Procrastination, Performance, Stress, and Health: The Costs and Benefits of Dawdling. Psychol Sci. 1997;8(6):454-458. doi:10.1111/j.1467-9280.1997.tb00460.x
- Harriott J, Ferrari JR. Prevalence of Procrastination among Samples of Adults. Psychol Rep. 1996;78(2):611-616. doi:10.2466/pr0.1996.78.2.611
- Orpen C. The Causes and Consequences of Academic Procrastination: a research note. Westminster Stud Educ. 1998;21(1):73-75. doi:10.1080/0140672980210107
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